My Current Workout : powertraining/bodybuilding
this is my current workout (soon to change in may) but its helping me overcome plateaus and making my deadlift, squat, curls, etc skyrocket.
the downside is that im not going to get great definition from doing this workout. no lunges, no rear delt exercises, etc.
1chest/back
2off
3shoulders/arms
4off
5legs
6off
7repeat\
Chest/back
Benchpress: 20,12,10,8,6,4,fail set superset flat flyz, another fail
Bent rows:20,12,10,8,6,4,fail set superset dumbell pullovers, another fail
Shoulders/biz/triz/
Dumbbell shoulder press: 20,12,10,8,6,4,fail superset lat raises, another fail
Skull crushers: 20,12,10,8,6,4,fail superset cable pushdowns, another fail
Barbell biceps curl: 20,12,10,8,6,4,fail superset hammer curls, another fail
Legs
Squat: 20,12,10,8,6,4,fail superset leg extensions, another fail
Straight-leg deadlift: 20,12,10,8,6,4,fail superset hamstring curls, another fail
Off days are supposed to be 30 minutes of cardio and alternate abs and calves every other off day.
(however I only do 15 minutes of cardio now because I was thinning out too much)
February 25, 2009 at 9:44 pm
This sure looks like an effective program to me (for what that’s worth). I’m sure your lifts will skyrocket - along with your muscle mass, as long as you keep the nutrition up. Sometimes it’s good to sacrifice a little definition to add strength and mass. I’m sure you’ll be able to "cut up" again without too much trouble based on your past history. Keep up the great work - I hope that elbow gets better soon, too!